Masala dosa vs upma: calories and protein compared
Short answer: for fat loss pick upma; for muscle gain masala dosa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Masala dosa | Upma |
|---|---|---|
| Serving | 1 dosa | 1 plate |
| Calories | 368 kcal | 248 kcal |
| Protein | 9 g | 6 g |
| Carbs | 62 g | 41 g |
| Fat | 9 g | 7 g |
| Protein per 100 kcal | 2.5 g | 2.3 g |
| Calories from fat | 22% | 24% |
What the numbers say
- Masala dosa has 120 kcal more a serving than upma. One serving of masala dosa has the calories of about 1.5 servings of upma.
- Masala dosa has more protein: 9 g vs 6 g.
- For protein per calorie, masala dosa wins with 2.5 g per 100 kcal.
Which to pick
- Losing fat: Upma, because it is lighter and the protein difference is small.
- Building muscle: Masala dosa, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.